BY: Lisa Payne

August 11, 2018

6 Fundamental Moves to Get Back into Shape

All muscle wasn’t built in a day. Going back to the basics is really moving forward. Try these six fundamental exercises for a beginner-friendly workout.

beginner-friendly workout

In a world of intense athletic workouts like CrossFit, HIIT and ultramarathons, exercise can sometimes come off as all-or-nothing. But no one who finishes an ultramarathon ever got there without starting as a beginner.

When you’re just getting started or making a comeback after a long gym hiatus, let go of the voice inside your head that says “can’t.” Instead, take comfort in going back to basics. A beginner-friendly workout is a great way to get a fresh start from wherever you’re at.

Get your body into the groove with these key moves:

Hip Bridge

Lie on your back with your knees bent and feet flat on the ground. Lift your hips up off the ground by driving your heels into the ground. Squeeze your glutes. Then lower down.

beginner-friendly workout


Come onto your hands and knees with your shoulders directly over your wrists. Stay on your knees or come into full plank position. Brace your core as you bend your elbows. Lower your body down until you’re even with your elbows. Straighten your arms and push the floor away as you come up.


Stand with your feet hip-width apart. Bend your knees and squat your hips down toward the ground. Make sure your knees don’t go too far past your toes. Pull your shoulders back. Sink your weight into your heels and engage your abs to support your lower back.

beginner-friendly workout

Forearm Plank

Come onto your knees and bring your forearms to the ground. Clasp your hands. Step your feet back into forearm plank. Focus on your core, pulling your shoulders back and engaging your quadriceps.


From standing, reach your left leg back behind you and bend both knees into a lunge position. Your left knee will hover above the ground. Step the left foot forward. Now reach your right leg back into a lunge.

Bent-Over Row

With a free weight in each hand, step one foot forward and hinge at the waist. Straighten the arms down toward the ground. Your palms should face each other. With a flat back, pull the weights in toward the top of your ribcage.  

Before you jump headfirst into advanced exercise, start with these six basic moves for a more beginner-friendly workout. Taking the time to build your strength from the bottom up will create the foundation you need to get to where you’d like to go.

Lisa Payne is a freelance writer and editor specializing in health, fitness, and travel. She stems from a background in television, playwriting, and personal training. Always on the go, follow her on social media or check out her website at

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